Top 8+ best healthy food for high blood pressure patient
Most people are suffering from high blood pressure in the current era. It would be wrong to talk about a specific country. Yes, friends, high blood pressure is a problem all over the world today. According to the World Health Organization, high blood pressure increases the risk of heart attack, stroke, retinal damage, and death. Especially in today’s age, people of any age are suffering from high blood pressure. According to experts, the main cause of this high blood pressure is unhealthy eating habits as well as professional and personal stress.
Also, drink alcohol with a sedentary lifestyle such as partying many nights. Professional or personal stress changes our lifestyle. Due to this, we suffer from high blood pressure. Not to mention that we are very busy, but if we can get proper nutrition and lifestyle in the midst of this busyness, then we can reduce the problem of high blood pressure. So today’s article, diet plan for high blood pressure patients to control high blood pressure and hypertension.
According to experts, high blood pressure can damage blood vessels, leading to heart disease, stroke, and kidney disease. So today we will discuss in detail the types of foods that should be included in the food list to control blood pressure.
Best Healthy Foods for BP patients with diet plan
Diet to control high blood pressure:
1) Green vegetables:
It is natural that green vegetables are very beneficial for our health. It is very important to keep green vegetables on our food list to get rid of the stress of busyness in daily life. According to experts, for those who suffer from high blood pressure or hypertension, if they eat green vegetables, the potassium in green vegetables helps to remove excess sodium from the body. Resulting in a reduction in high blood pressure.
According to experts, sodium builds up in the body mainly due to high blood pressure. So keep in mind that all the vegetables in the daily diet must include spinach, lettuce, turnips, leaves according to the season.
Oats are a favorite food of busy people these days. Oats are food that contains fibre, healthy fats, vitamins, and other minerals. Oats are considered a great food for weight loss only. According to experts, oatmeal helps lower blood lipid levels, which increases the chances of high blood pressure. According to science, eating oats for breakfast or lunch every day will make it easier to reduce high blood pressure.
Beetroot is a food rich in nitric oxide. Beetroot benefits our body in many ways. Only Taino beetroot helps to divide the blood vessels. According to an NCBI article, Australian scientists, in a study of 15 men and 15 women, found that if 500 grams of beet juice is consumed daily, it regulates the body’s blood pressure. In this case, after two weeks of one group taking beet juice and the other group apple juice, it was found that those who took beet juice after two weeks, their systolic blood pressure decreased by 4 to 5 mm Hg.
Garlic is a sulfur-rich compound known as allicin. It stimulates the production of hydrogen sulfate and regulates nitric oxide. These relax the two blood vessels, even helping to detach. According to experts, take 1-2 pieces of raw garlic daily and keep regular blood pressure under control as well as keep tension away.
Yogurt is an excellent source of calcium and potassium. Yogurt is a low-fat food. Not only that, but both calcium and potassium help to get sodium out of the body. A study published in the Journal of Nutrients also found that eating yogurt reduced high blood pressure. So to reduce high blood pressure, you should eat about two glasses of low-fat milk or one to two bowls of low-fat yogurt every day.
Any type of seed, such as sunflower seeds, chia seeds, pumpkin seeds, and watermelon seeds are rich in dietary fiber, healthy fats, vitamins, and minerals. And these not only help in weight loss but also in reducing high blood pressure. Break these seeds in a mixer and take one to two teaspoons daily or add it to any meal or salad.
7) Fat fish:
Fatty fish like salmon, mackerel, hilsa, and tuna contain omega three fatty acids which help reduce inflammation inside the body. In addition, they are an excellent source of vitamin D. Scientists believe that the DHA courses in omega-3s activate the channels of the voltage gate, resulting in the release of sodium. One study found that people who ate fatty fish lost weight and had lower systolic and diastolic blood pressure. So eat three to four pieces of fatty fish every week. However, in this case, you need to consult a doctor.
8) Vitamin C rich fruits:
Vitamin C benefits us in many ways. Putting any type of fruit with vitamin C in the diet helps in controlling blood pressure. The best sources of vitamin C are grapes, oranges, lemons, lemons, etc. These help to lower blood pressure. According to experts, if 500 mg of vitamin C is taken daily, it helps to lower systolic and diastolic blood pressure to 3.84 mm Hg and 1.46 mm Hg respectively.
Pomegranate is a fruit that contains antioxidants, vitamins, minerals, and dietary fiber. This helps to lose weight and increases the radiance of the skin. However, studies have shown that eating pomegranate juice helps lower blood pressure caused by hypertension. So doctors recommend eating one to two glasses of pomegranate juice every day.
Which foods should be avoided in case of high blood pressure?
According to friend’s experts, the amount of blood pressure in the body largely depends on our diet. Maintaining blood pressure is one of the main tasks in controlling blood pressure. Because, there are some foods that can raise blood pressure in the body, so we need to give up those foods.
If you have high blood pressure, doctors recommend eating lots of fruits, vegetables, and high-fat protein foods. But friends have some food which
It is very important to be excluded from the food list.
Salty and sweet foods
Saturated fat foods
Excess sugary foods
Any canned drink
Trans fat foods
These foods should be excluded from the food list forever. This will keep your blood pressure under control.